Why should we add a handful of nuts to our daily diet? Walnuts are a food rich in nutritional properties and health benefits. We can count on nuts as a source of vegetable protein, omega 3 and energy.
Why should we add a handful of walnuts to our daily diet? Walnuts are a food rich in nutritional properties and health benefits. We can count on nuts such as fonti di proteine vegetali, of omega 3 and energy.
Walnuts are very simple to use in the kitchen and to insert in ours supply because they go well with both savory recipes and the preparation of desserts. In fact, many traditional recipes, both sweet and savory, contain nuts among their ingredients. The easiest way to eat walnuts is often to add them to salads or breakfast muesli.
Let's find out what they are the properties of walnuts and all the health benefits of these precious foods, without forgetting the tips on how to best use them in the kitchen.
Index
Nuts, properties
Nuts are known from the food point of view above all for their richness of mineral salts, as magnesium, potassium and calcium, as well as as a source of vegetable proteins. They are also a source of vitamins, most notably the Vitamin E.
Let's not forget that walnuts are a source of fatty acids omega 3, the 'good' fats that help lower the LDL cholesterol and the correct functioning of our organism. Omega 3 fatty acids protect us from inflammation.
Walnuts also contain ellagic acid, an antioxidant that is beneficial to the immune system and about which science is investigating anti-cancer properties.
Read also: 20 GRAMS OF WALNUTS PER DAY ARE GOOD FOR OUR HEART
Maybe you didn't know that walnuts contain natural melatonin, the very substance that our body needs to maintain regular sleep-wake cycles.
Nuts provide our body with a lot of energy and contain arginine, an amino acid that helps get the right amount of blood to your muscles.
Let's summarize the properties of walnuts.
- They are rich in mineral salts
- They are a source of vitamin E
- They contain omega 3
- They contain melatonin
- They are rich in antioxidants
- They are beneficial for the immune system
- They help lower cholesterol
- They are beneficial for the brain
- They reduce the risk of mortality from stroke
- They are suitable for sportsmen
Walnuts, source of omega 3
Walnuts are among the most reliable sources of omega 3 we have available for plant-based foods, along with linseed and linseed oil.
A portion of walnuts that provides the right amount of omega 3 corresponds to 30 grams of walnuts, therefore about 6 walnuts.
The Scientific Society of Vegetarian Nutrition recommends to take 1 or 2 servings of foods that contain omega 3 every day. One serving is equivalent to 1 teaspoon of linseed oil, 3 teaspoons of flax seed (to be consumed after grinding them, otherwise our body cannot assimilate them and expels them whole) or 30 grams nights (about 6 nuts).
Read also: NOT ONLY FISH: THE 5 VEGETABLE SOURCES OF OMEGA 3
Nights, calories
Walnuts are a very caloric and energetic food, in fact they provide our body with about 650-660 calorie every 100 grams.
Nuts, nutritional values
The following nutritional values correspond to 100 grams of mixed roasted nuts and with added salt.
- 54 g fat
- Saturated fatty acids 9 g
- Polyunsaturated fatty acids 15 g
- Monounsaturated fatty acids 28 g
- Trans fatty acids 0,1 g
- Cholesterol 0 mg
- Sodium 273 mg
- Potassium 632 mg
- G carbohydrates 21
- Dietary fiber 7 g
- Sugar 4,2 g
- 20 g protein
- Vitamin A 3 IU
- Vitamin C 0,5 mg
- Vitamin D 0 IU
- Vitamin B6 0,4 mg
- Vitamin B12 0 μg
- Magnesium 229 mg
- Calcium 117 mg
- Iron 2,6 mg
Nuts, benefits
According to theory of signatures, nuts having a shape very similar to that of our brain are useful and beneficial for this organ which is perhaps the most important in our body. The fact that walnuts are rich in substances beneficial for the brain and nervous system, such as omega 3 and mineral salts, is gradually confirming this theory.
Further studies are confirming the benefits of walnuts for heart health. In particular, walnuts help prevent all circumstances that can put the heart and circulation at risk, starting with high cholesterol, hypertension and diabetes. These are benefits that can also be extended to other nuts, such as almonds for example.
Read also: WALNUTS ARE PRECIOUS FOR HEART HEALTH
Nuts and dried fruit in general help fight extra pounds if they are included in a balanced diet rich in fruits and vegetables, whole grains and legumes. Consuming nuts and dried fruit helps keep some factors related to weight gain at bay: abdominal obesity, high blood pressure, high fasting blood sugar and low levels of high-density lipoprotein cholesterol.
Read also: WALNUTS, PISTACHIOS AND DRIED FRUITS HELP TO FIGHT TOO MUCH KILOS
Other studies have found that consuming walnuts and peanuts helps reduce the risk of mortality from stroke.
Read also: NUTS AND PEANUTS DO WELL: ALL THE STUDIES THAT PROVE IT
Let's summarize the benefits of walnuts.
- They are beneficial for the brain
- They are valuable for heart health
- Lower cholesterol
- They reduce the risk of diabetes
- They prevent cardiovascular diseases
- They reduce the risk of coronary heart disease
- They prevent hypertension
- They help lose weight
- They help prevent diabetes.
Nuts, varieties
We are used to common nuts and perhaps not everyone therefore knows that there are also some lesser known nut varieties and more details. They are the strangest nuts in the world, among which we find:
- Noci of the voice
- Brazilian nuts
- Macadamia nights
- Pecans
- Candle nights at night kemiri
- Noci at Bethel
- Red walnuts
- Sea coconuts
Read also: WALNUTS: 5 BIZARRE VARIETIES YOU MAY NOT KNOW
Nuts, uses in cooking
The uses of walnuts mainly concern cooking and nutrition. Nuts are mainly used as snack but also as a condiment for various dishes, such as pasta, rice and salads. Walnuts are increasingly used to fill bread and focaccia and in sandwiches as an extra touch.
Others uses of nuts in cooking they involve making homemade sauces and condiments, such as walnut pesto or nut butter. Do not forget the use of walnuts in the preparation of desserts, for cakes, biscuits and more.
Nuts, alternative uses
The use of walnuts is not just about cooking. In fact, it is obtained from walnuts the walnut husk which is used as a cosmetic ingredient and as a natural dye. The walnut husk is, for example, reduced to a powder to obtain a natural hair dye that can be used to recall henna.
Read also: WALNUT MALLOON: NATURAL CHESTNUT REFLECTIONS FOR HAIR
Other uses are related to the creative recycling of walnut shells. With walnut shells and citrus peels you can prepare the classic boats for children to play but the walnut shells are also used to make necklaces, decorations and fruit baskets.
Read also: 10 IDEAS FOR THE CREATIVE RECYCLING OF WALNUT SHELLS
Nuts, how to 'activate' them before eating them
Have you ever heard of the good habit of 'activating' nuts, seeds and dried fruit before consumption? It involves soaking the walnuts in water and salt for a few hours and then letting them dry in the sun, in the oven or in the low-temperature dryer.
This very ancient procedure is for activate the germination process, which causes the amount of starch and fiber to decrease, while the amount of protein and vitamins increases.
Soaking the walnuts in water and salt takes 7 to 12 hours. Then the nuts must dry 12 to 24 hours before consumption.
Read also: NUTS, DRIED FRUITS AND SEEDS: MORE RICH IN NUTRIENTS AND DIGESTIBLE IF "ACTIVATED"
Nuts, recipes
Let's discover some of the many recipes that we can prepare con the noci or that we can simply enrich with walnuts if we love the flavor.
Read also: WALNUTS: 10 SWEET AND SAVORY RECIPES FOR ALL TASTES
- Wholemeal biscuits with walnuts
- Nut butter
- Crepes with walnuts
- Tart with figs and walnuts
- Spelled salad with walnuts
- Millet with walnuts
- Mini panettone with walnuts
- Walnuts Bread
- Gluten-free walnut sandwiches
- Pizza with pesto and walnuts
- Walnut pesto
- Pumpkin tortelli with walnuts
Walnuts, contraindications
The consumption of walnuts has no particular contraindications except forallergy to nuts same or more generally to dried fruit. For example, those who are allergic to peanuts or hazelnuts can be exposed to an allergic reaction even in the case of walnuts, but everything depends on individual sensitivity. If in doubt, consult your doctor.
Marta Albè
